Intensity Zones

[Deleted]

How does sheiko use the average intensity calculations to plan future training sessions for his athletes? I am trying to better understand how to puts his training sessions together.

[benburgess]

Its relative intensity that is looked at:

RI = (reps x %'age)/total reps.

So for example if you were looking at the following work:

50% x 5, 60% x 2 x 3, 70% x 2 x 3, 80% x 3 x 2

the calc is:

RI = (50x5 + 60x6 + 70x6 + 80x6) / (5+6+6+6)

RI = 66%

That would probably be a bit on the low side...most cycles seem to come in at an overall RI of about 69%.

Damn I am sad.

[Deleted]

So is the goal of the intensity zone to ensure your average weight each week is approximately 69-70%?

[benburgess]

Mar 19, 2009 19:33:16 GMT -5 @jay said:

So is the goal of the intensity zone to ensure your average weight each week is approximately 69-70%?

Kind of.

As i understand it the soviet experiments have shown that for a prep cycle for a rated lifter, an overall cycle relative intensity of 67-69% is the most suitable for strength gain.

As a lifters rating approaches CMS / MS an overall relative intesntiy of 69-71% builds strength better.

As long as you pick the right cycle for your rating this stuff is all worked out for you, which is bullit.